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Tsvuklu pilaf is a classic Turkish dish made with rice and chicken.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Tsvuklu pilaf (200 g) has 290 calories. That works out to 145 calories per 100 g. It contains 41 g of carbs, 12.4 g of protein, 7.2 g of fat and 1.4 g of fiber. Its 4.2 mg of B3 covers 26% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 200 g
290
KCAL / 200G
Carbs
41g
· 15% DV
Protein
12.4g
· 25% DV
Fat
7.2g
· 9% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 18% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 460 mg | 20% |
| Total carbohydrate | 41 g | 15% |
| Fiber | 1.4 g | 5% |
| Protein | 12.4 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 290 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 100 g | 145 kcal |
| 1 serving (small) | 120 g | 174 kcal |
| 1 piece (medium) | 150 g | 218 kcal |
| 1 cup (medium) | 180 g | 261 kcal |
| 1 cup (large) | 250 g | 363 kcal |
| 1 serving (large) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Tsvuklu pilaf is a Turkish dish of rice served with cooked chicken, often shredded over the top. Street-style versions commonly include chickpeas, while home recipes may cook the rice with chicken broth for extra flavor.
To make Tsvuklu pilaf, cook rice in broth, then serve it with boiled or poached chicken that has been shredded. Sautéing the rice briefly before adding hot broth helps the finished grains stay distinct.
Yes, chickpeas are a popular addition to Tsvuklu pilaf, especially in Turkish street-food servings. Add cooked chickpeas to the rice near the end of cooking or spoon them over the rice with the chicken.
A medium- or long-grain rice that holds its shape works well for Tsvuklu pilaf. Rinse it until the water is mostly clear, then drain it well; excess surface starch can make the cooked rice sticky.
Rice in Tsvuklu pilaf usually turns mushy from too much liquid, inadequate draining, or stirring during cooking. Measure the broth carefully, keep the pot covered, and let the rice rest briefly before fluffing it.
Yes, chicken breast works for Tsvuklu pilaf, though it can become dry if overcooked. Poach it gently and remove it as soon as it is cooked through, then shred it and serve it over the rice.
Yes, Tsvuklu pilaf is commonly sold as Turkish street food, often as a filling plate of rice topped with chicken and chickpeas. It is also made at home as a practical one-pot-style meal.
Tsvuklu pilaf keeps for up to three days in a covered container in the refrigerator. Cool it promptly after cooking rather than leaving rice and chicken at room temperature for an extended time.
Yes, Tsvuklu pilaf can be frozen in airtight, meal-size portions. The rice may soften after thawing, so reheat it thoroughly and avoid freezing it again once it has been thawed.
Reheat Tsvuklu pilaf in a covered pan with a small splash of water, or use a microwave-safe covered dish. Heat it until steaming throughout, stirring once if needed so the chicken and rice warm evenly.
Vitamins
B3
4.2mg · 26% DV
B6
0.36mg · 21% DV
B5
0.9mg · 18% DV
B1
0.12mg · 10% DV
Minerals
Selenium
12µg · 22% DV
Phosphorus
144mg · 21% DV
Sodium
460mg · 20% DV
Manganese
0.36mg · 16% DV
Potassium ⭐
220mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 290 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Tsvuklu pilaf is a Turkish rice dish cooked with chicken, often using chicken broth to give the grains a savoury flavour. The chicken may be mixed through the rice or served on top, and it is a familiar home-cooked meal as well as a popular choice from street vendors in Turkey.
The rice is tender and ideally separate rather than sticky, with the chicken making the dish more substantial. It is commonly served as a main meal, sometimes alongside salad or yoghurt. Mostly a carbohydrate-based dish, it also provides protein from the chicken; a modest amount of oil and a generous side of vegetables make for a lighter, balanced plate.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.8g
MONOUNSATURATED
2.4g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.